Backlogged sessions + 14th February 2014 Speed Squat

10th February 2014 Heavy Squat

Squat
worked up to 150kg * 5 * 5, then worked up to 160kg * 3, then 140kg * 5 * 3

Paused Squat (5s)
100kg * 5 * 2

GHR Abs
3 sets of 15

11th February 2014 Heavy Bench

Paused Close grip bench (2 on smooth, 3s pause)
worked up to 120kg * 3 * 6

Touch and go Close grip
100kg * 5 * 3
110kg * 5

BTN Press
50kg * 10 * 3

JM press
60kg * 8 * 3

Tricep pushdowns
4 sets of 15

Bentover rows
4 sets of 12

14th February 2014 Speed Squat

Box Squat (1second pause)
worked up to 110kg * 2 * 10
worked up to 170kg * 2

Hamstring curl machine
45kg * 20 * 3

Standing Ab crunch
3 sets of 15

Back starting to tighten up a little. Need to stretch more. Squats didn't feel super comfortable today even though everything moved pretty fast, except the 170s. Getting them moving after the pause felt tougher than they looked.